Sleep Problems

Sleep Problems is so common among the elderly. It is common among the youngster as well.

Sleep Problems

Sleep Problems should be addressed properly and adequately.

Sleep Problems: It is essential to wind down before sleep, a comfortable room and sleep at regular hour.

Sleep Problems: Simple lifestyle changes can make a world of difference to your quality of sleep.

Sleep Problems: You can follow these 10 commonly employed tips for a good sleep.

1. Sleep at regular hours

Going to bed and getting up at roughly the same time every day will program your body to sleep better. This is a sort of setting your biological clock and keep it that way. Choose a time when you’re likely to feel tired and sleepy. Then stick to this schedule as much as possible.

2. Create an ambiance conducive for restful sleeping environment

Your bedroom should be a peaceful place for rest and sleep. Make it such that you feel attachment and wanting to enter the room for rest, be it the color, smell, music, room arrangement, poster, temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.

3. Have a most comfortable bed

It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small, too short or too narrow. The same is true of the pillow and booster.

4. Exercise regularly

Avoid rigorous exercise but instead go for moderate exercise. Do this on a regular basis, such as swimming, jogging, yoga, or brisk walking, can help relieve some of the tension built up over the day. Make sure that you don’t do vigorous exercise, such as running or the gym, too close to bedtime, though, as it may keep you awake. Vigorous exercise is best kept in the morning or do it at least 4 hours before sleeping time.

5. Cut down on coffee or caffeine

For some, it is essential to cut down on caffeine in tea, and especially in coffee, energy drinks or colas, especially in the evening. This is sensitive for some as it may cause palpitation. Caffeine is a stimulant. Hence, caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.

6. Do not over-indulge in alcohol

Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol is a stimulant. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night. After having gone into sleep, you wake up half way due to stimulant effect of the alcohol.

7. Do not smoke

Nicotine is another stimulant. Avoid smoking close to sleeping hours. Smokers take longer time to fall asleep, they also tends to wake up more frequently, and they often have more disrupted sleep compared to the regular person.

Sleep Problems: Have a warm bath, listen to quiet music or do some gentle yoga for body stretching to relax the mind and body. You can choose a helpful relaxation CD to play, so that the music will carry you slowly into the sleeping mode. Winding down is a critical stage in preparing for bed.

8. Try to relax before going to bed

Have a warm bath, listen to quiet music or do some gentle yoga for body stretching to relax the mind and body. You can choose a helpful relaxation CD to play, so that the music will carry you slowly into the sleeping mode.

Winding down is a critical stage in preparing for bed. There are lots of ways to relax:

A warm bath (not hot) will help your body reach a temperature that’s ideal for rest.

Writing “to do” lists for the next day can organise your thoughts and clear your mind of any distractions.

Relaxation exercises, such as light stretches, help to relax the muscles.

Relaxing music work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you.

Reading a book or listening to the radio relaxes the mind by distracting it.

9. Write away your worries onto a piece of paper

If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. Pen it down and you know that you have done the job to avoid you forgetting the next day will help relieve your worry a long way. The aim is to avoid doing these things when you’re in bed, trying to sleep.

10. If you really can’t sleep, best is to get up

If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.

If lack of sleep is persistent and affecting your daily life, make an appointment to see your doctor.